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  6. Mashed potato vs. Pork jowl

Mashed potato vs. Pork jowl — In-Depth Nutrition Comparison

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The main differences between mashed potato and pork jowl

  • Mashed potato is richer in fiber, yet pork jowl is richer in vitamin B12, vitamin B1, vitamin B3, vitamin B2, and zinc.
  • Daily need coverage for saturated fat for pork jowl is 123% higher.
  • Pork jowl contains less sodium.
  • Pork jowl has a lower glycemic index than mashed potato.

Food types used in this article are Fast foods, potato, mashed and Pork, fresh, variety meats, and by-products, jowl, raw.

Infographic

Mashed potato vs Pork jowl infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +93.2%
Contains more ManganeseManganese +1860%
Contains more IronIron +35.5%
Contains more CopperCopper +14.3%
Contains more ZincZinc +281.8%
Contains more PhosphorusPhosphorus +45.8%
Contains less SodiumSodium -91.8%
Contains more SeleniumSelenium +87.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin EVitamin E +44.8%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +800%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +2473.3%
Contains more Vitamin B2Vitamin B2 +1473.3%
Contains more Vitamin B3Vitamin B3 +319.9%
Contains more Vitamin B12Vitamin B12 +1071.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mashed potato Pork jowl DV% diff.
Saturated fat 0.577g 25.26g 112%
Fats 2.82g 69.61g 103%
Monounsaturated fat 0.72g 32.89g 80%
Polyunsaturated fat 1.342g 8.11g 45%
Vitamin B12 0.07µg 0.82µg 31%
Vitamin B1 0.015mg 0.386mg 31%
Cholesterol 0mg 90mg 30%
Calories 89kcal 655kcal 28%
Vitamin B3 1.08mg 4.535mg 22%
Vitamin B2 0.015mg 0.236mg 17%
Sodium 306mg 25mg 12%
Protein 1.65g 6.38g 9%
Zinc 0.22mg 0.84mg 6%
Vitamin K 5.9µg 5%
Vitamin B5 0.25mg 5%
Carbs 14.65g 0g 5%
Fiber 1.3g 0g 5%
Starch 12.1g 5%
Potassium 286mg 148mg 4%
Phosphorus 59mg 86mg 4%
Vitamin A 43µg 3µg 4%
Manganese 0.098mg 0.005mg 4%
Magnesium 15mg 3mg 3%
Vitamin B6 0.12mg 0.09mg 2%
Folate 9µg 1µg 2%
Choline 13.4mg 2%
Selenium 0.8µg 1.5µg 1%
Copper 0.035mg 0.04mg 1%
Iron 0.31mg 0.42mg 1%
Vitamin E 0.42mg 0.29mg 1%
Calcium 18mg 4mg 1%
Net carbs 13.35g 0g N/A
Sugar 0.5g 0g N/A
Trans fat 0.105g N/A
Tryptophan 0.021mg 0%
Threonine 0.21mg 0%
Isoleucine 0.168mg 0%
Leucine 0.446mg 0%
Lysine 0.528mg 0%
Methionine 0.095mg 0%
Phenylalanine 0.239mg 0%
Valine 0.305mg 0%
Histidine 0.072mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +258.8%
Contains more ProteinProtein +286.7%
Contains more FatsFats +2368.4%
Contains more OtherOther +44.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +4468.1%
Contains more Poly. FatPolyunsaturated fat +504.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients
  2. Pork jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.